Amateur Bodybuilder of the Week: Bonnie Lefrak

Amateur Bodybuilder of the Week: Bonnie Lefrak! - Pics and info and more!
  • Name: Bonnie Lefrak
  • E-mail: Bonnie@BonnieLefrak.com
  • Age: 38
  • Where: Plymouth, MA
  • Height: 5' 9"
  • Weight: 143 Lbs.
  • Years Bodybuilding :1
  • Favorite Bodypart: Shoulders
  • Favorite Exercise: Dumbbell Pullover
  • Favorite Supplements: CytoSport EvoPro, Dymatize Elite Whey, Life Essence from Pure Essence Labs, Prima Force Lean Green, and Avant Labs products.

How Did You Get Started?

Well, I rejoined a gym close to my house (despite already working in a gym elsewhere). I wanted to "get in shape" for my wedding. Probably within a day or two, I noticed a woman with the most beautiful (JACKED!!) arms I ever saw, at least up close.

I was so excited I probably interrupted her workout with HER trainer, to fawn all over her and probably make an idiot of myself. As it turned out she was/is a bodybuilder and a personal trainer with some availability.

I told her I wanted to train with her, and boom it started there. We began working out one week after my wedding shower in time to prepare for my September Wedding. We had talked, almost jokingly, and somewhat casually about bodybuilding, as she thought I had a "great foundation" to start with.

At some point I realized I did have the discipline to clean up my diet for the wedding, so therefore I did have the power, or the choice to keep going. It was always the thought of "dieting down" that kept me from pursuing bodybuilding.

I found the drive and focus to change my eating habits. I was very lucky to have a great trainer (Erin Aiken), and HER trainer as well (Jim Desisto), guiding me through the process.

I could not have done this alone! They changed my life.

Visit my web site at: www.BonnieLefrak.com

What Workout Plan Worked Best For You?


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My workout spilt has stayed the same, though different exercises have been put in to provide ever changing stimulus to my muscles.

Mostly we stick to basics: squats, walking lunges, deadlifts, stiff-legged deadlifts, bench press, military press, and pullups. The basics! They always work.

arrow Sample Training Week

My body requires a lot of cardio so mostly looking for 45-60 minutes 4x week, until we are 2-3 weeks out from a show, where I try to do 60 minutes 6x a week - a few double cardio days thrown in as well.

As a Meso/Endomorph, I have had to work hard to lose body fat. I stuck with intervals of fast walking and hills on the treadmill and the ARC trainer. I also teach Spinning, though had to drop the teaching due to lowered energy as the shows approached.

What Nutrition Plan Has Worked Best For You?

I MUST thank TODD GANCI of Professionaldiets.com, who brought me to a whole new level and is an expert at customized (and affordable) nutrition/diet plans. I am so pleased that I have referred many friends to him, and every single one has achieved their goals- including myself.

What Supplements Have Given You The Greatest Gains?

CytoSport EvoPro

I think that protein powders like the EvoPro or Dymatize have been awesome. Also worth mentioning, Emergen "C" - for those tired cardio days when you are very depleted. That has been a life saver. I think, that like food, different people respond to different supplements, and there is a bit of trail and error involved. That's part of the fun too!

Why do you love Bodybuilding?

I love the challenge of course. And there is something to be said about being 100% cognizant about what goes into your body, how your body works, how it's unique and ever changing.

Although "dieting" for a contest is hard work, clean food, and water makes your body thrive. It is amazing the way you CAN take charge of your body and make even small changes to your workout or food, to yield magnificent differences. This is about making choices, and decisions for your body and your life. It's pretty powerful if you think about it!

I also LOVE the camaraderie in the gym and at the shows. Bodybuilders are a unique breed of people. I have experienced more encouragement, thoughtfulness, and sense of community in my short stint as a bodybuilder, than I ever had in any other aspect of the fitness industry.

It has been a wonderful network of people, from professionals, to amateurs, to the folks making posing suits, music mixes, or snapping my photograph. It has been the most positive experience in my life.

Of course I should preface all that by saying I married the most incredible man who has found it in his heart to endure the ride "from the outside" so to speak. He is not a bodybuilder, but because he knows how much I love it, he has sat through hours and hours that the shows typically last, even when I was not on stage myself.

Bodybuilding can be also a very isolating sport when not at the gym. On the "other side" or out in the non-bodybuilding environments of regular social gatherings, where they are more likely serving beer and wine and not protein shakes, life can be challenging. He has stood by me, even in my darkest carb deprived mental meltdowns!

What Are Your Future Bodybuilding Plans?


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I plan to compete in October of this year and am considering another INBF show, or an NGA show; both are in New Hampshire, and both should be incredible. I just competed in the NE Classic INBF show in Worcester MA, and I like the organization very much. My goal of course, is to earn my Pro Card!


Contest history:

April 2005
New England Natural, Seekonk Massachusetts
    1st Place Women's Novice
    1st Place Women's Open Heavy Weight Class
May 2005
Northeast Classic, Worcester Massachusetts
(*Promoter is Nancy Andrews 4x World Champion WNBF Bodybuilder)
    3rd Place Women's Open Heavy Weight Class
    4th Place Women's Master Class (35+)
October 2005
New England Natural, Seekonk Massachusetts
    2nd Place Women's Open Heavy Weight Class
November 2005
The Monster Mash, Putnam CT
(promoter is Nancy Andrews)
    1st Place Women's Open Heavy Weight Class

What One Tip Would You Give Other Bodybuilders?

I would mostly like to THANK other bodybuilders who paved the way for newbies like me! And I would like to encourage more women to explore the sport and lose their fear of "lifting heavy."

Who Are Your Favorite Bodybuilders?

I am a huge Arnold Schwarzenegger fan. I am so impressed with Elaine Goodlad and Anna Langer! One day I would love abs like Jen Hendershott... hmmmm someday...